Workout

warm up (400)
400 choice

Set (600)
2 rounds
300 on 4:30 
3 x 50 kick/drill/swim on 1:10, 1:00, :50

Set (2400)
2 rounds
200 on 3:00
100 on 1:35
2 x 50 on :50
200 on 2:50
100 on 1:40
2 x 50 on :45
200 on 2:40
100 on 1:45
2 x 50 on :40

Cool-down (200)
200 EZ